Name: Playbook - Sam Sweeney - 7/21 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.112Z
Duration: 70 min
Description: 7/21 Delts, Biceps, Calves

Really like this split. Great combinations.

Carmen

Emily

Omayma

Heather

May be my favorite workout of the week!! The rear delt work plus biceps are working wonders for my posture 💗

Megan

Channing

Victoria

Audry

Well i WAS gonna wash my hair today😮‍💨😮‍💨😮‍💨🥵🥵🥵

Tiffany

Jennifer

Steven

Massiel

Rachelle

Brittney

Katie

EnTuwan

Jodi Lynne

Corrine

Loved this workout! It was the perfect one for a Friday! Loving the 5x10 at the end of the workouts! It’s like a little icing to the cake!

DeAnna

Deja

Alicia Heier

Janelle

Struggled a bit to get moving but pushed through and got it done.

Alli

I really wasn’t expecting my body to just give out like that at the end🤣 Thank you, ma’am, may I have another😆🤌🏼

Holli

April

Shoulders are still dead from Wednesday 🥵

Amie

Every single time 5 stars 
⭐️ ⭐️⭐️⭐️⭐️

chelsea

Ombre

Mia Arrowsmith

I didn’t think these daily’s could get any better.. but here we are💪🏻💪🏻

Lacey

You’re the best! Loved it! What a burn on those 20 rep sets!

Jessica

Kimmy

Lety

Love the unilateral work and muscle combos this split!! Cannot wait to get into week 2!! 🔥🔥

Stephanie

Under and Hr. and a great flow to start this Friday!

Shelby

This week was nothing short of AMAZING!!! 💪🏼🔥❤️ split is starting strong!

Forgot my watch today … but had the best workout ! And it still counted ! 💪🏾

Porchia

Paula

Tasha

Kate

Week 1 of the new split proving this what we all needed 🙌🏼🙌🏼 loving the level of balance and concentration I’m finding in these muscle pairings!

Megan Laudick

In and out that’s what I like to see🤌🏼💪🏼

Rachael Milbrook

Happy Friday! WELCOME TO THE NEW SPLIT. 

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Anterior Chain Accessories: Delts, Biceps, Calves

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Single Arm Dumbbell High Pull: 4S/10-12R each side
1b. Seated Single Leg Calf Raise: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Standing Lateral Raise: 3S/12-15R each side
2b. Single Arm Standing Hammer Curl: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Chest Supported Front Raise: 2S/20R each side
3b. Single Arm Recline Curl: 2S/20R each side
*60 seconds rest*

4a. Seated [unsupported] Neutral Grip Overhead Press: 5S/10R 
4b. Preacher Curl [machine or dumbbells]: 5S/10R 
*30 seconds rest between sets*

7/20 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- optional to stand next to a bench or rack for support
- reach your arm out to your side to grip the rack or bench with your free hand
- extend your dumbbell down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your arm and drive your elbow above shoulder height and out to your side
- pull the dumbbell up, along the line of your torso
- pull the dumbbell to chest level
- your elbow should be higher than your dumbbell at the top of the rep, wrist straight
- contract your lateral delt
- lower the dumbbell in front of your torso again until your arm is extended down in front of you 
- keep your traps down 
- keep your shoulders back 
- keep wrists straight 
- pull only so high that you can control the movement through your lateral delt

Primary: Single Arm High Pull

Rep Range: 10-12R each side
Tempo: steady 
Modification:

Set Up: 
- sit on the calf raise machine 
- bend your knees and place one foot on the ground
- plant the ball of your other foot on the platform, heel hanging down towards the ground 
- drive your knees up into the pads of the machine 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep an upright torso 
- grip the handles and squeeze your elbows in by your sides

Execution: 
- use as little assistance from your non working side as possible 
- drive the ball of your foot through the platform 
- lift your heel away from the ground 
- drive your heel high, full extension 
- contract your calf
- lower your heel towards the ground again with control, while keeping the ball of your foot glued to the platform

Single Leg Seated Calf Raise

Superset

Rep Range: 12-15R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- extend your arm down by your side
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine and brace
- keep your arm straight, slight bend is ok
- keep a neutral head, neck, and spine- traps down 

Execution: 
- lift the dumbbell away from your side 
- raise the dumbbell out to your side and slightly in front of your torso until you are even with shoulder height
- contract your lateral delt
- lower the dumbbell back down by your side with control 
- keep your traps down, shoulder back
- think about reaching your arm out to the side as you raise

Single Arm Standing Lateral Raise

Rep Range: 12-15R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- extend your arm down by your side
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbow by your side, in line with or slightly behind your torso 

Execution: 
- keep your elbow pinned in position and lead with your thumb as you curl the dumbbell towards your front delt
- contract your bicep 
- lower the dumbbell back down by your side with control 
- keep your elbow from traveling forward as you curl 
- keep your wrist straight

Single Arm Standing Hammer Curl

Rep Count; 20R
Tempo: steady

Set Up: 
- position your incline bench at ~75 degrees
- grip a dumbbell in one hand
- straddle the bench and position your chest and hips against the back pad of the bench 
- extend your arm holding the dumbbell down in front of your torso, in line with your front delt
- hug the bench with your non working arm 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- begin with a neutral grip on the dumbbell at the bottom 
- with a straight arm, raise the dumbbell forward until it is in line with your front delt out in front of you
- rotate your grip to pronated at the top of the rep 
- contract your front delt
- lower the dumbbell back down with control until it is directly below your shoulder again 
- keep hips and chest glued to the bench 
- keep your traps down, shoulders back

Single Arm Chest Supported Front Raise

Rep Count: 20R each side
Tempo: steady

Set Up: 
- set your incline bench to ~75 degrees
- grip a dumbbell in one hand, supinated grip 
- sit on the bench, press your back into the pad, plant your feet on the ground 
- extend your arm holding the dumbbell straight down from your delt so that your arm hangs behind your torso 
*you may lean towards this side to be sure your arm is hanging straight down 
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbow behind your torso 

Execution: 
- keep your elbow pinned
- curl the dumbbell up and towards your front delt
- contract your bicep 
- lower the dumbbell towards the ground with control until your arm is fully extended again 
- be sure to fully extend at the bottom of each rep 
- keep your elbow from traveling forward as you curl

Single Arm Recline Curl

Rep Count: 10R
Tempo: steady

Set Up: 
- sit on a bench with no back support
- grip a dumbbell in each hand, neutral grip 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, neutral head, neck, and spine 
- drive your ribs down and tuck your chin
- lift the dumbbells up and into the overhead position, directly above your delts, palms facing in 

Execution: 
- bend your arms so your elbows travel in front of your torso, in line with or just slightly outside of your front delts
- lower the dumbbells to tap your front delts
- extend your arms and press the dumbbells back up and into the overhead position 
- contract your delts
- keep wrists straight 
- keep your shoulders down

Seated [unsupported] Neutral Grip Overhead Press

Rep Count: 10R
Tempo: steady

Set Up: 
- step behind the pad of the machine
- lean your chest into the pad and hook your arms over the pad
- connect your arms to the pad from armpits to elbows
- elbows should be pinned directly in line with your front delts
- grip the handle with a supinated grip 
- tuck your chin, squeeze your glutes, and keep a neutral head, neck, and spine 

Execution: 
- drive your triceps into the back and curl the handle of the machine towards your chest
- contract your biceps 
- keep elbows pinned and release the handle with control as you extend your arms and lower the weight 
- be sure to fully extend your arms at the bottom of each rep 
- keep shoulders down and back 
- keep traps down

Preacher Curls [machine or dumbbells]

7/21 Delts, Biceps, Calves

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

7/21 Delts, Biceps, Calves

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